The tennis elbow strap is a common, non-invasive method for managing the pain associated with lateral epicondylitis, or tennis elbow. This condition involves discomfort near the bony prominence on the outside of the elbow due to overuse of the forearm muscles. Correct application of this device is paramount, as improper placement or tension can negate its therapeutic effect. This guide will provide clear, step-by-step instructions to ensure the strap is worn effectively.
Understanding the Counterforce Mechanism
The effectiveness of a tennis elbow strap is rooted in the biomechanical principle known as counterforce. When the forearm muscles, specifically the wrist extensors, contract during gripping or lifting, they pull on their tendon attachment point at the inflamed lateral epicondyle, causing pain. The strap works by applying targeted compression to the muscle belly of the forearm, slightly below the elbow joint. This compression creates a new, artificial origin point for the muscle’s pull, reducing the tension that reaches the injured tendon insertion point at the elbow. Biomechanical studies suggest this bracing can reduce the strain on the extensor carpi radialis brevis (ECRB) tendon, allowing the inflamed tendon to rest and begin the healing process.
Step-by-Step Placement and Positioning
The first step in proper application involves locating the precise area for maximum therapeutic effect, which is not directly on the elbow joint itself. Begin by identifying the site of pain, typically the bony prominence on the outer side of the elbow. The strap must be placed slightly down from this point. The ideal location for the strap is over the largest part of the extensor muscle belly, approximately 1 to 2 inches below the lateral epicondyle. This distance is often described as about two finger-widths below the bony point of pain. Align the compression pad directly over the muscle belly on the top side of the forearm, ensuring it sits centered over the forearm muscles and not the elbow joint itself; this precise placement ensures the counterforce mechanism can redirect the strain away from the painful tendon attachment.
Achieving the Correct Tension and Fit
Securing the strap with the correct tension requires a balance between support and comfort, providing mechanical support without impeding circulation or nerve function. The strap must be snug enough to apply firm pressure to the muscle belly during activity but should not cause discomfort when the arm is at rest. A practical method for assessing tension is the one-finger test: you should be able to comfortably slide one finger underneath the secured strap. Pressure should be felt when the wrist is flexed or a gripping motion is performed, resulting in a reduction of the typical pain associated with the movement. Monitor for signs of improper fit, including numbness, tingling, or a change in skin color in the hand or fingers, as these symptoms indicate the strap is too tight and is restricting blood flow, requiring immediate loosening. The strap should remain secure and not slide down the forearm during repetitive motion, confirming that the fit is firm enough to maintain the counterforce.